Cable Reverse 45-Degree Fly

Setup the Cable Machine:

• Adjust the cables on the machine to be set at shoulder height.

Starting Position:

• Stand in the center of the cable machine with your feet shoulder-width apart.

• Grab the handles of the cables with both hands. You can use either an overhand or neutral grip (palms facing each other).

• Step back slightly to create tension in the cables while maintaining a slight bend in your knees.

• Lean forward slightly from your hips, keeping your back straight and core engaged. Your arms should be extended straight down in front of you at a 45-degree angle.

Performing the Reverse Fly:

• Inhale and slowly pull the cables outward and upward, leading with your elbows. Your arms should form a ‘T’ shape at the peak of the movement.

• Keep your elbows slightly bent to prevent joint strain, and ensure your shoulders are down and away from your ears.

• Focus on engaging your upper back and shoulder muscles as you open up.

Lowering the Weight:

• Exhale as you slowly return to the starting position, bringing the cables back down with control.

Repetitions:

• Aim for 10-15 repetitions for 2-3 sets. Ensure to maintain form throughout.

Tips:

• Start with a light weight to master the form before increasing resistance.

• Keep movements slow and controlled to maximize muscle engagement and minimize the risk of injury.

• Avoid using momentum to lift the weights; focus on muscle contraction.